General Warm-Up
2:00 Cardio Choice
-
2 Sets
10 Banded Pass Throughs
15 Banded Pull-Aparts
5 Inchworm-Ups
5/5 World's Greatest Stretch
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
Specific Prep
10 Empty Barbell Bench Press
- Focus on lat engagement, pulling the barbell apart through the hands and rooting through the feet while flexing the glutes.
- Then start the build to the 1RM for the day.
Strength: Bench Press
Take 15:00 to Establish a 1RM Bench Press
Ideal jumps: 5 reps at 50%, 3 reps at 60%, 3 reps at 70%, 1 rep at 75%, then singles climbing from 80% upward to a true 1RM. Rest should increase progressively as loads increase, with 2 to 3 minutes between singles above 85%.
Conditioning
For Rounds + Reps
10:00 AMRAP
2-4-6-8-10
Single Arm Devils Press
Lateral Burpees over the Dumbbell
7/5 Chest to Bar Pull-Ups Each Round
Score = Rounds + Reps
Dumbbell: 22.5/15kg
Level 1:
7/5 Chin Over the Bar Pull-Ups Each Round
Dumbbell: 17.5/12.5kg
Level 1:
10:00 AMRAP
2-4-6-8-10
Single Arm Dumbbell Snatch
Lateral Burpees over the Dumbbell
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 125+ Reps (6+ Rounds)
Stimulus: Upper Body Interference / Muscular Endurance
RPE: 9/10
Primary Objective: Move through the first three rounds unbroken and establish a sustainable rhythm on the pull-ups before the ladder climbs into the higher rep sets, protecting enough shoulder and pulling capacity to keep moving in the final two to three minutes.
Secondary Objective: Keep transitions between movements sharp throughout the entire 10:00, using the Lateral Burpees as a controlled reset for the grip between movements while still pushing the pace.
